5 x 500m Row
*If you don't have a partner, use 1:1 rest:work ratio*
*If you feel good, go for a PR*
Chad) 1:45, 1:43, 1:42, 1:40, 1:38
Mike) 1:55, 1:49, 1:46, 1:45, 1:43 (PR)
Note: This is all about consistency, you DO NOT want to go all out on the first row. Use this as a tool to familiarize yourself with pacing and consistency (very similar to the Track workouts we will be posting).
MetCon (AMRAP 12):
As many reps as possible in 12 minutes of: 3-6-9-12-15...Push Press (95/65)
Box Jump Overs (24/20) *You may touch the top of the box*
*Keep adding 3 reps to each movement as you move up the ladder*
Chad) 24+3 (Rx)
Mike) 18 (75)
Cash Out: 21-15-9 (For Quality, not Time)
Toes 2 Bar
Here is a great article written by Crossfit Games Athlete Talayna Fortunato on the Top 10 Mistakes Crossfitters Make. Insightful article, with great tips.
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